The uncertainty and unpredictability of change can take a toll on our mental and physical health. Managing our emotions and supporting each other can be challenging at the best of times. Australian International School Malaysia has in recent years updated aspects of our approach to student wellbeing by embedding mindfulness practices in school.
We know that this is not always easy, and we want to offer our support. Here are some different mindfulness activities you can do to take care of your own wellbeing as well as support the children in your life, your colleagues, loved-ones and friends. Mindfulness is the basic human ability to be fully present, aware of where we are and what we are doing, and not be overly reactive or overwhelmed by what’s going on around us.
1. Mindful Listening
Supplies: A bell, chime or app that makes a bell sound.
a. Sit in a relaxed position, resting hands on knees or at sides.
b. Now say the following (to yourself or those with you): “Close your eyes and listen to the sound of the bell. Try to focus on the sound, and see if you can pinpoint when the sound completely fades away.”
c. Instruct your child to open their eyes when they think the sound is gone.
Guiding Questions:
Was it easy or difficult? Did you get distracted? How did your body feel? Remember there is no “right” answer, and a big part of mindfulness is welcoming ALL of our experiences.
2. Secret Bag
Supplies: A bag, interestingly shaped objects (paper clips, coins, marbles)
a. Place several small, interestingly shaped or textured objects in a small bag.
b. Ask your child what they think is inside.
c. Be encouraging, make suggestions and try to get their imagination going.
Guiding Questions :
How do they feel about not knowing what’s inside? Frustrated, curious, anxious, excited? What they feel doesn’t matter, it’s the acknowledgment. Spend a little time communicating your emotions. Have your child reach in to touch an object, one at a time, and ask them to describe what they are touching. Is it circular, sharp, hot or cold? Make sure your child doesn’t take the objects out of the bag. Force them to use only their sense of touch to explore the object.
After the exercise, let your child examine the objects, and again encourage them to talk about their emotions.
3. Peacock Posing
a. Standing on one foot is a simple pose and it can be helpful in many situations. (Think line-ups and visits to the dentist.).
b. Ask your child to focus their gaze on a point slightly below eye level.
c. Then ask them to stand on one leg and try to keep their gaze on the focal point.
Guiding Questions :
How long can you balance like this? Then try the other leg. To make the activity more challenging, engage your child in conversation or ask them to close their eyes.
We are living through an unprecedented and uncertain time, requiring each of us to navigate our way, through a rapidly evolving global health crisis. This is why, more than ever, we all need to be doing our best to regularly pause, take a breath and be proactive in caring for ourselves and others.
Take part in AISM’s Virtual Open Week from 1 to 5 June 2020 to have a sneak preview into life at AISM and discover more about the School’s impressive facilities, extensive curriculum and how they incorporate mindfulness in school. Join in the diversified programme of presentations and ask questions about studying at Australian International School Malaysia. Our Principal (Liam King) and Heads of Schools (Michelle Chaplin and Ivan McLean) will happily respond to all your enquiries.
Register now at http://www.aism.edu.my/admissions/virtual-open-week.
